The holiday season is synonymous with joy, celebration, and social gatherings. However, it also marks a time when our nervous systems are put to the test due to increased activities, family obligations, and the rush to meet year-end goals, and let’s face it, stress.
From prioritizing deep rest and nourishing meals to incorporating grounding practices like breathwork and cold therapy, these intentional choices help me stay regulated and present. Supporting your nervous system isn’t about perfection—it’s about creating small, consistent rituals that build resilience and allow you to enjoy the season with more ease and connection.
Here are some of the ways I support my nervous system so that I can cope with the increased demand.
Scheduling Intentional Solitude
One of the most effective ways to counteract holiday stress is by carving out periods of intentional solitude. Even amidst the hustle and bustle, it’s essential to find moments to step back and take a breath. Whether it’s a brief walk alone during a family gathering or waking up a few minutes earlier to enjoy a quiet cup of coffee, these small acts of solitude help reset our minds and clarify our thoughts, allowing us to navigate the holiday season without feeling overwhelmed. If possible, a 30-minute session in an infrared sauna can be incredibly beneficial—the soothing heat not only relaxes the body but also aids in stress reduction and improves circulation, enhancing overall well-being.
Habit Stacking for Self-Care Efficiency
During the holidays, our usual routines are often disrupted. This is where the concept of habit stacking, a term popularized by James Clear in his book “Atomic Habits”, can be particularly useful. By stacking small, manageable activities together, we can achieve a larger goal without overwhelming our nervous system. For example, pairing a morning workout with a meditation session, or following a healthy breakfast with ten minutes of journaling, can optimize our self-care routines effectively.
For those who include gym sessions in their holiday schedule, consider adding a sauna visit right afterward. This not only maximizes time but also enhances physical recovery. Adding Red Light Therapy to your routine is another efficient way to support your body during seasonal stress by promoting cellular repair and energy. Alternatively, combining an audiobook or podcast with a light indoor workout can transform exercise time into a dual-purpose, enriching experience.
Practical Tips for Moms
The holiday season often places a unique set of expectations on parents, especially mothers. It’s crucial to practice self-compassion and acknowledge that you’re doing a great job! Focus on what truly matters—being present and spending quality time with your family. Delegating tasks where possible can also alleviate stress. Encouraging older children to assist with decorating or having family members bring dishes to holiday meals can make the celebrations more inclusive and enjoyable for everyone.
Emphasizing Connection Over Perfection
The true essence of the holidays isn’t found in the perfection of decorations or the lavishness of meals, but in the warmth and love shared among friends and family. Prioritize activities that foster genuine connections, such as playing games, sharing stories, or simply engaging in meaningful conversations. These moments are the ones that will be remembered and cherished.
Understanding Stress Response Phases
Recognizing different states of stress arousal can guide us in managing our responses more effectively:
- Relaxed Focus: This optimal state allows for productivity without overwhelming stress, balancing alertness and calm.
- Cognitive Alertness and Overload: Identifying this state of heightened mental activity can help us take steps to prevent burnout.
- Acute Stress Response: Understanding this high-alert state, triggered by perceived threats, can prepare us to manage sudden stresses appropriately.
Navigating Stress with Intentional Practices
Supporting your body’s natural circadian rhythm by spending time outdoors in natural light, engaging in regular, light exercise, and maintaining a balanced diet are key strategies for managing stress. These practices not only support physical health but also enhance mental well-being by signaling to our nervous system that it is safe to relax. You can also try NuCalm, a clinically proven system designed to help your body rapidly shift into parasympathetic rest.
As we approach the end of the year, maintaining mindfulness of our mental and physical health is more important than ever. Integrating intentional solitude, efficient self-care practices, and a focus on meaningful interactions can help us navigate the holiday season with a more balanced and calm nervous system. By taking care of ourselves, we are better equipped to enjoy the festive period and provide the best of ourselves to those around us.
Let’s embrace the holidays with a spirit of joy, compassion, and relaxation. Remember, taking a moment for yourself is not just a gift to you, but to everyone you love. Happy Holidays!
Love,
Meliza
